Today we will talk about the rest time between exercises and series to gain muscle mass . A correct training must meet numerous pre-established variables to take full advantage of human physiology and thus obtain the greatest benefits, and rest is one of the most important.
Breaks between sets and exercises to gain muscle mass
Rest time is an important variable and it is what will determine the density of our training, which is not more than the amount of work per unit of time, normally those endomorphic people benefit from this amount.
Breaks of between 30 and 60 seconds will allow a small CNS recovery of around 30-40% (the longest), a metabolic Flow Fusion recovery of around 50-75%. This allows a significant metabolic accumulation, the greater a metabolic rest, the more weight we can use for a high repetition range. This range is good for both fat loss and muscle gain, predominantly sarcoplasmic hypertrophy.
- The breaks of between 60 and 90 seconds allow a recovery of the CNS between 40 and 60% and a metabolic recovery of between 75-90%, it is a fairly good average that allows a good metabolic accumulation (lactic acid and others by-products) in addition to a good nerve recovery to maintain a high relative intensity. This rest is the one that produces greater gains in hypertrophy or muscle mass.
- The breaks of between 90 and 120 seconds allow a recovery of the CNS between 60 and 75%, with a metabolic recovery of 100%. This break allows us to give our maximum potential in hypertrophy ranges, to produce good muscle gains along with some strength. Very good for training with multiarticular exercises.
- The breaks of between 2 and 4 minutes allow a recovery of the CNS between 80 and 100%, a metabolic recovery of 100%. Allowing a full neuronal recovery allows a lift with all our strength, very good for pure strength gains.
- The relative strength training zone , which is between 1 and 3 repetitions, it is best to rest between 3 and 4 minutes.
- The absolute strength training zone , which is in the range of 3 to 5 repetitions, the optimal rest is 2 to 3 minutes.
- The functional hypertrophy training zone , which is between 6 and 8 repetitions, the best rest time is between 90 and 120 seconds.
- The total hypertrophy training zone , which is in the range of 9 to 10 repetitions, its optimal rest is between 60 and 90 seconds.
- The absolute hypertrophy training zone , which is in the range of 11 and 12 repetitions, its optimal rest is between 45 and 60 seconds.
- The strength-resistance strength-oriented training zone , which is in the range of 13 to 20 repetitions, its optimal rest is 30 to 45 seconds.
- And finally the resistance-oriented resistance zone , which is in a range of more than 20 repetitions, its optimal rest is 30 seconds.
- Range of repetitions and intervals of breaks between sets
The breaks between exercises
I recommend if we are in a divided routine, rest the time it takes to prepare the training area, that is, load the bar, look for dumbbells, etc … if it is between different muscle groups, I recommend resting for about 3 minutes to start with our SNC fully recovered and be able to give the maximum of us in that new exercise.
It should be noted that everything depends on the relative load, if we are doing for example a 10 × 3, so typical of the followers of Chad Waterbury, in which approximately 5RM is used, we would actually be in a range of functional hypertrophy, instead of one of relative strength, although the breaks would remain short, around 1 minute.
All in all, when I talk about those ranges of repetitions, I mean that those are the ones that we would have to take in case we used a weight which only allowed us to perform those repetitions.
These are the optimal ranges of breaks depending on the repetitions we perform, along with those indicated to gain muscle mass. Actually anyone would allow us to gain muscle as long as we could progress in loads, if we do 30 repetitions with 10 kilos, and in a month we can perform those 30 repetitions with 20 kilos, we will have gained muscle mass.
Simply depending on the range of repetitions and rest we will receive a different type of stimulus, which can be Flow Fusion Reviews metabolic, nervous or muscular. I recommend the range of 9 to 10 repetitions for isolation exercises and 6 to 8 repetitions for compound exercises, all with their corresponding recommended rest times.